Weight trend tracker

Why the scales lie, and how to make them stop

Your weight swings 1–2 kg day to day from water, salt, carbs, the time of the month and what is still working through your gut. None of that is fat. If you weigh once a week you are reading one random point in that noise, which is why people "gain 2 kg overnight" and give up. The fix is to weigh daily, under the same conditions, and only ever look at the 7-day average. That line is the truth; the dots are weather.

How to weigh

First thing in the morning, after the toilet, before food or drink, same scales, same spot on the floor, minimal clothes. Enter it here and forget about it. Do not react to a single day - decide anything only from the trend number once it has a week or two behind it.

Reading the trend

Losing fat: aim for a trend of roughly 0.25–0.75 kg a week; faster than that and you are likely losing muscle too. Building: 0.1–0.25 kg a week is about as fast as muscle goes on, so anything quicker is mostly fat. Flat for three weeks when you are trying to move it? Adjust calories by 100–150 a day, not 500, and give it two more weeks. The calorie calculator gives you the starting number; this tool tells you whether it is working.

Where your data lives

In this browser only, on this device. Nothing is uploaded and there is no account. That means clearing your browser data clears it, so use "Copy as text" now and then to keep a backup. Members get this built into the app with the coach reading the trend for them - this page is the free version.

FAQs

Why does my weight go up and down every day?

Water, salt, carbohydrates, hormones and food still in your digestive system. Daily swings of 1–2 kg are normal and are not fat gain or loss. Track the 7-day average instead of individual weigh-ins.

How often should I weigh myself?

Daily, first thing in the morning, then look only at the weekly average. Weighing once a week gives you one noisy data point; daily weighing with averaging gives you a reliable trend.

Why has my weight not changed in two weeks?

A two-week stall is common and often water masking fat loss, especially in the first month or after hard training. If the 7-day average is flat for three weeks or more, reduce calories by 100–150 a day or add a daily walk.

Is losing 1 kg a week too fast?

For most people it is at the upper limit. Sustainable fat loss is 0.25–0.75 kg a week on the trend line. Faster usually means muscle and water are going too.